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Overweight – Prevention

by Josephine Andrews
Published: Last Updated on 332 views

There is a familial predisposition to being overweight . Still, obesity is not destiny. A healthy diet and physical activity are the essential building blocks for a healthy weight. An active lifestyle also helps people who have lost weight maintain their weight and eliminate the infamous yo-yo effect.


A balanced diet is the basis for a healthy life – even for slim people. However, if you tend to be overweight , you have to pay double attention to what and how much you eat. With the right diet, you can significantly reduce the risk of obesity and the diseases it causes. For example, high sugar consumption increases the risk of developing diabetes .

It also makes sense to limit the consumption of fat and to consume primarily valuable fats that contain polyunsaturated fatty acids. These include oils such as olive oil or rapeseed oil, but also high-fat sea fish. Overall, experts recommend people who need to watch their weight to eat foods with a low energy density. These are those that are high in water and fiber but low in fat and sugar.


The second major antagonist to impending or existing obesity is exercise. A physically active lifestyle helps burn excess energy from food. However, newcomers to sports tend to overestimate the burning effect. Half an hour of intensive Nordic walking burns 150 to 250 kilocalories, depending on body weight and intensity of running. For a pizza you have to sweat for two and a half to four hours. Only those who do not reward themselves with food after exercise will lose weight in the long term or ensure that they do not get fat in the first place.

An active lifestyle that includes plenty of exercise, such as climbing stairs and walking , and at least 30 minutes of cardio exercise at least five days a week are recommended. However, this is not enough to lose weight.

mental balance

There is no scientific evidence that stress makes you fat. However, there are some pointers to this. For example, many people eat more when they are under emotional pressure and thus gain weight.

Studies have also shown that people who do not get enough sleep have an increased risk of being overweight. And a major reason for a disturbed night’s sleep is stress. Stress could also promote the development of obesity via this connection.

In any case, it seems to be particularly worthwhile for people who tend to be overweight to slow down their lives with targeted stress management or relaxation techniques (progressive muscle relaxation, autogenic training).


A crucial element of obesity prevention begins in the womb. During pregnancy and early childhood, the child’s metabolism is calibrated. This also includes blood sugar, insulin production and even messenger substances that regulate appetite. If a lot of sugar gets into the unborn child’s body via the mother, it gets used to the high levels and craves supplies for the rest of its life.

This danger is particularly great if the mother herself is overweight or gains a lot of weight during pregnancy. There is a particularly high risk if the pregnant woman develops gestational diabetes , which often goes unnoticed. The hormonal change causes the blood sugar levels of an otherwise healthy woman to derail. The affected children are usually born as small heavyweights and carry a high risk of obesity and diabetes from birth .

healthy diet during pregnancy and regular blood sugar checks are therefore important protective measures for the child.

childhood and adolescence

Nutrition in the first years of life plays a crucial role in preventing obesity. During this time, eating behavior is programmed and the foundation for certain preferences is laid. A fat child is very likely to grow into a fat teenager and later into a fat adult.

Upbringing is also an important factor, as it has a decisive influence on lifestyle: is sport a natural part of life? What and how much do you eat? It is also unfavorable if children are given something to eat as a quick consolation when they are worried or angry . Such behavior sticks in your mind – and is difficult to get rid of in later adult life.

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